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Workouts 13 February – 18 February

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Monday
Skills
Max Touch N Go Power Snatches at 55/65/75/85/95%
Max Effort Handstand Push Ups before each set
Rest 2 Minutes between efforts

Metcon
5 Rounds
15 Wall Balls
15 Toes to Bar

Bonus Core
4 Rounds
50′ Med Ball Carry
50′ Waiter’s Walk
50′ Overhead Walk

Bonus Work
2 Rounds
5 Rounds of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)
3 Rounds of DT (12 Deadlifts/9 Hang Power Cleans/6 Push Jerks 70/48Kg
1 Mile Run

Tuesday
Strength
Week 6
Back Squat
1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%
Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
2 x 4 @ 80%

Metcon
2 Rounds
30 Bar Facing Burpees
20 Chest to Bar Pull Ups
10 Snatches 70/45Kg
*Snatches can be power or full

Bonus Core
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds right side plank
10 seconds rest

Bonus Work
27-21-15-9
Calorie Row
Dumbbell Thruster

Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 55/65/75/85/95%
Max Effort Handstand Push Ups before each set
Rest 2 Minutes between efforts

Metcon
AMRAP 10
30 Double Unders
10 Dumbbell Squat Snatches

Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank

Bonus Work
10 Rounds
5 Toes to Bar
3 Chest to Bar
1 Bar Muscle Up

Thursday
Strength (LAST WEEK)
A) Strict Press
4 x 3 @ 90%
B) Strict Handstand Push Ups
4 x ME
C) Suitcase Carry with Barbell 50′ each arm
4 x 50′ each arm

Metcon
5 Rounds
1 Minute Max Calories Assault Bike
1 Minute Max Muscle Ups

Bonus Core
30 Hollow/Arches on Foam Roller

Bonus Work
50 Burpee Box Step Overs 22.5/15Kg

Friday
Strength
Back Squat
1 x 4 @ 75%
3 x 4 @ 80%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Metcon
4 Rounds
20 Toes to Bar
10 Push Jerks 61/43Kg

Bonus Core
4 x 12 GHD Sit Ups
4 x 12 GHD Back Extensions

Saturday
Skills
Snatch
-Heavy Single
Clean & Jerk
-Heavy Single
20 Minute Clock for both lifts

Metcon
27-21-15-9
Bar Facing Burpees
Full Cleans 61/43Kg

Bonus Work
4 x 50′ Yoke Carries

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